FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the barbell hip thrust, including tips, variations, and the muscle groups it targets.
This powerful lift isolates the glutes with minimal spinal compression. It’s perfect for increasing sprint speed, jump power, and glute strength.
Instructions
- Sit on the floor with your upper back against a bench and a padded barbell across your hips.
- Roll the bar over your hips and set your feet shoulder-width apart.
- Drive your hips upward until your body forms a straight line from shoulders to knees.
- Lower under control and repeat.
Related Muscle Groups
- Glutes
See exercises for Glutes · Learn about the Glutes - Calves (secondary)
See exercises for Calves · Learn about the Calves - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings